6 PM
Running warm up/down 17:27 [2] 3.2 km (5:27 / km)
Swimming 30:00 [4]
Timed myself for the first time in a while. 9 minutes for a reasonably relaxed 400m. Used to take me 10 and i was knackered at the end.
Running 48:30 [2] 8.4 km (5:46 / km)
Strength and conditioning 5:00 [3]
Legs only. Focussed on my squats in a shop window.